908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

05/24/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (12 Minutes to Establish a 1 Rep Max) Workout of the Day Metcon (Time) For Time 60 Alt Dumbbell Snatches (35/20, Rx+=50/35) 60 Box Jumps (24/20, Rx+=30/24) 60 Burpees
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05/23/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Skill Work Work on the May Monthly Challenge. Handstand Holds (1 Max Effort Set) Get inverted against a wall and hold. Handstand Walk (Max Distance in 2...
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05/22/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Push Press (12 Minutes to Establish 1 Rep Max ) Metcon (Time) For Time: 400m Run 40 Kettlebell Swings (53/35, Rx+=Heavier) 40 Push Press (95/65, Rx+=135/95) 800m Run
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05/21/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (12 Minutes to find 1 Rep Max ) Metcon (3 Rounds for reps) Tabata! Overhead Squats (95/65, Rx+=135/95) – 1 Minute Rest – Push-ups – 1 Minute Rest – Ring Dips (Rx+= Ring...
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05/20/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting On a running clock you have 15 minutes to finish your 1-Mile Run and find your Max Cluster. Strict 15 min cut off. 1-Mile Run (Time) Max Effort 1-Mile Run Squat Clean Thruster (1 Rep Max) Workout of the Day...
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Sunday Funday

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Barraza (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 200m Run 9 Deadlifts, 275# 6 Burpee Bar Muscle-upsIn honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18,...
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05/18/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Metcon (2 Rounds for reps) In Partners accumulate 2 Miles of running for time. Partner A – 400m Run Partner B – 15 Sit Ups 10 Burpees 5 Cleans (135/95)RX+ (185/135) Beast Mode (225/185)
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05/17/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Strength Work Walking Lunges (Down & Back EOMOM for 12 Minutes) With Dumbbells in each hand. Lunge across the gym and back*Lunge North and South Workout of the Day Today is Estaban’s last day at Palo Duro...
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05/15/2019

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat 6 Reps @ 65-70% 3 Reps @ 70-75% 6 Reps @ 65-70% 3 Reps @ 75-80% 6 Reps @ 65-70% 3 Reps @ 80-85% Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP in 18...
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